“Our brains start to age when we are in our late 20s,” she says. “As
we get older, we lose brain cells, and the body produces less of the chemicals that
help the brain to function well. This all affects how we store and retrieve information.”

Other factors that can add to a deteriorating memory include stress, lack of sleep,
lack of exercise, a poor diet, medical conditions, medications, and relying too much
on technology.

In addition to those annoying moments of forgetfulness, signs of a normal aging
brain may include a less efficient working memory. For example, you may have trouble
recalling a phone number you just heard, taking more time to process information or
complete tasks, finding it harder to multitask, and a diminished ability to learn.

How do you know what’s normal and what’s not?

Normal forgetfulness doesn’t significantly impact your daily life or ability
to function, Dr. Chan explains. In contrast, Alzheimer’s disease, a severe and
progressive brain disease, causes profound changes that disrupt daily living, such
as confusion about time or place, persistent and progressive loss of memory for recent
events, difficulty with words, withdrawal from social life, and personality and behavior
changes.

The good news: If you’re having normal memory loss, there are things you
can do to stay mentally sharp as you age.

Lower Your Stress Level

When you’re under stress, your body can react by making more of the “stress
hormones.” One of these, cortisol, can direct blood away from the hippocampus,
the part of the brain that builds new memories. Ongoing stress can also shut down
the frontal region of your brain, the “executive brain” that handles planning
and organization. Plus, constant worrying makes it harder to focus on what you actually
want to remember.

If you can manage your stress and relax, your memory is likely to improve. Make
an effort to fit relaxation breaks into your day, no matter how busy you are. Just
a walk around the block at lunch might do it. Other stress busters include yoga, meditation,
and hiking with friends.

Don't Skimp on Sleep

Sleep less and you’ll recall less. Sleep allows our brains to process the
data of the day and turn it into memories and learning experiences. “For many
people, however, sleep is becoming a low priority as a result of our nighttime digital
addiction,” says Ronesh Sinha, M.D., an internal medicine doctor at the Palo
Alto Medical Foundation. “Whether it’s sharing pictures on Facebook or
shopping online, putting off going to sleep has become the norm.” Continued
lack of sleep can contribute to reduced attention, which significantly affects your
memory.

Sleep more and you’re likely to remember more. Studies have shown better
recall and higher test scores in people who get healthy amounts of sleep.

Make sleep a priority. Set a bedtime and wake-up time and stick to them, even on
weekends. Make sure your bedroom is cool and dark. If outside noises are likely to
wake you, use earplugs or run a fan or a white noise app. Treat your bedroom like
a sanctuary: no work, no computers, and no watching television in bed.

Get Your Body Moving

Most experts agree that regular exercise is the single most important thing we
can do to keep our brains sharp.

Increased sitting time has been linked to reduced brain function (as well as obesity
and heart disease). Studies show that people who are not active have lower levels
of a vital brain chemical called brain-derived neurotrophic factor, which encourages
growth of nerve cells.

“Regular exercise buys you more high-quality, high-energy, productive and
creative time,” Dr. Sinha says. It can also reduce stress and the negative impacts
of cortisol, as well as stimulate growth of the hippocampus.

“You don’t have to run a marathon,” Dr. Sinha says. “Just
fit in some brisk walking or a similar activity daily, even if it’s spread throughout
your day. Aim for a total of 30 minutes each day, moving enough to work up a light
sweat.”

Eat Well for Brain Health

What you eat can affect how clearly you think and how well your memory works. Sugar
(glucose) is the brain’s primary fuel source. Eating simple, high-carbohydrate
foods, such as pasta or bread, can cause large swings in blood glucose levels and
have a negative impact on your memory as well as your mood, so watch your carb intake.

Eat healthy. The nutrients you take in act as building blocks for new brain connections.
“Create a rainbow on your plate with brightly colored fruits and vegetables;
the antioxidants in them can help protect your brain from oxidative stress,”
Dr. Madison advises. “Choose healthy fats such as fish-derived Omega-3s and
monounsaturated fats (olive oil, nuts, seeds, avocados), and limit your intake of
animal fats. Opt for whole grains. Watch your alcohol intake. In general, foods that
are good for your heart are good for your brain as well.”

Guard Your Overall Health

Cardiovascular disease can affect your memory as well. Blocked arteries in the
neck and the brain can result in a stroke, damaging the brain itself. Even minor narrowing
of blood vessels, “ischemic changes” that can decrease the oxygen supply
to the brain, can affect the brain’s ability to function well.

Talk with your doctor about your risk for these common conditions, and whether
you should have any screening tests.

Be sure to tell your doctor about all the medications you take, including those
prescribed by other doctors. Don’t forget to include any over-the-counter drugs
and supplements you take. Many medications can interfere with memory, especially in
older adults.

Be Social

Researchers are finding that a brain that relies heavily on technology may have
reduced memory and cognitive function. “These days, we use our phones and computers
for many tasks that used to require some brain power – like remembering phone
numbers or navigating to a new destination,” Dr. Sinha says. “We all need
to ‘take our brains to the gym.’ Just as with our muscles, if you don’t
use it, you’ll lose it.”

While you’re exploring new hobbies, look for friends to enjoy them with,
preferably in a non-digital, in-person gathering, complete with eye contact. “Human
social stimulation helps enhance brain function,” Dr. Sinha says. “Strive
to spend more time with your family and friends and less time with your devices.”